Weightlifting Strength Hang squat cleans Every 2 mins 3 sets 3 reps @70-80% Metcon 5 rounds (20 min cap) 25/20 cals 20 wallballs 15...

Weightlifting Strength Deadlifts build to heavy set of 2 drop and go Metcon 2 Rounds AMRAP 2 mins 10 toes to bar 10 power cleans 1 min...

Weightlifting Strength 1 Snatch pull + 1 Snatch - find todays heavy - Every 30 sec for 6 sets 1 squat snatch @80% - Every 2 mins for 3...

Weightlifting Strength Hang power clean find technical heavy with 2 sec pause in the catch 10 min emom 1 clean pull + 1 clean @80-90% of...

EMOM FOR 21 MINUTES: A) 10 SINGLE ARM DEVILS PRESS B) 10 SINGLE ARM SQUAT CLEAN TO THRUSTER C) 40 SECONDS HIGH KNEES

Weightlifting Strength Back squats Build to 3 RM EMOM 6 mins 1 rep, same weight Metcon 15 min AMRAP 9 HSPUs 12 alternating db snatches 15...

تمرين ذو جهد عالي حتى اجهاد العضلة 3 sets 8-12 Bench press Incline db bench press Pullups Barbell rows Skull crushers Bicep curls 100 ab...

Weightlifting Strength Deadlifts build to 6 rep max fast reps 3 sets 6 reps @80% Metcon 3 min amrap 10 deadlifts 10 box jumps 2 mins rest...

Weightlifting Strength Power clean 2 sets 10-8-6 touch and go @45-50-55% of 1rm Metcon For time 400m run 15 squat cleans 400m run 12...

Weightlifting Strength Snatch complex 1 power snatch + 1 hang snatch + 1 snatch (drop and go) build to heavy for the day 9 min emom @90%...

4 SETS 30 SECONDS REST BETWEEN MOVEMENTS A) 10 DB DROP SNATCH (5/5) B) 3 - 10 WIDE MOUNTAIN CLIMBERS + 3 PUSH- UP COMBO C) 10 ELEVATED...

Metcon In teams of 2 for time 20 Toes to bar 2 cleans @110/80kg 20 Toes to bar 4 cleans @100/75kg 20 Toes to bar 6 cleans @90/70kg 20...

Weightlifting Strength 1 Snatch + 1 overhead squat build to max back squat every 2 mins 4 sets x 3 reps @75% 3 sec lowering, fast up...

تمرين ذو جهد عالي حتى اجهاد العضلة 4 Sets 12-15 reps DB Bench press Incline DB press Arnold press 4 sets 10-12 reps Barbell curl Incline...

Weightlifting Strength Deadlifts %of 1 rep max: 8 reps @55% 4 reps @75% 8 reps @60% 4 reps @80% 1-2 mins rest between sets Metcon For...

Weightlifting Strength Clean complex 1 clean pull + 1 clean + 2 front squats build to heavy max for the day 10 min emom 1 squat clean...

Weightlifting Strength Power snatch 2 rounds (Touch and go for all) 2-3 mins rest between sets 10 Power snatches @40% 8 Power snatches...

4 SETS 30 SECONDS REST BETWEEN MOVEMENTS A) 10 DB Z PRESS B) 10 RENEGADE ROW TO PRESS R C) 10 RENEGADE ROW TO PRESS L D) 20 SEATED FIGURE...

Metcon In teams of 2 300 DUs (800m run together😒) 60 Toes to bar 40 snatches 50m overhead lunges 1DB 50 1DB box step up 50 HSPUs 50m...

Weightlifting Strength Build to 1rm back squat 5-5-5-3-3-3-1-1-1 Metcon Amrap 12 mins up the ladder 4-8-12-16-20 etc Toes to bar Box step...